CFSTK WOD 01/04/18

Posted on Mar 31, 2018

CrossFit StKilda Workout Of The Day 01/04/2018 Easter Holiday Weekend – WOD at 10am only today. A. 4RFT 15 Box Jumps 36/30” 400m Run B. With a partner: 6min AMRAP Burpee over buddy. Alternate every 4reps.

CFSTK WOD 31/03/18

Posted on Mar 30, 2018

CrossFit StKilda Workout Of The Day 31/03/2018 Easter Holiday Weekend – WOD’s at 8am/9am and Barbell at 10am. A. Teams of 3: 5 Rounds for max reps: 60s Max Tyre Flips 60s Max DeadBall over Bar – AHAP 60s Max Distance Farmers Carry 32/24kg (25m) 60s rest Athlete 1 will start at TF, athlete 2 […]

CFSTK WOD 30/03/18

Posted on Mar 29, 2018

CrossFit StKilda Workout Of The Day 30/03/2018 Easter Holiday Weekend – WODs at 8am and 9:15am only today. A. For time: 1k Row Then 4 Rounds: 12 Handstand Push Up 16 DBL KB Dead’s 32/24kg 58 Double Unders Then 1k Row

CFSTK WOD 29/03/18

Posted on Mar 28, 2018

CrossFit StKilda Workout Of The Day 29/03/2018 A. For time: 40 GHD Sit Ups 40 Pull Ups* 40 Thrusters 42.5/30kg 30 GHD Sit Ups 30 Pull Ups 30 Thrusters 20 GHD Sit Ups 20 Pull Ups 20 Thrusters *Scale to 30/21/12

CFSTK WOD 28/03/18

Posted on Mar 27, 2018

CrossFit StKilda Workout Of The Day 28/03/2018 A. 7min AMRAP of: 100m Run 10 Air Squats 5 Burpees A.1 7min AMRAP of: 5 Kettlebell Swings, 32/24kg 25 Double-unders 5 Burpee Box Jump Overs, 24″/20″ *Rest 5 minutes between each AMRAP. B. 4 sets of: 10 Dumbell Arnold Press – AHAP rest 30secs Banded KB/DB Bent […]

CFSTK WOD 27/03/18

Posted on Mar 26, 2018

CrossFit StKilda Workout Of The Day 27/03/2018 A. Snatch Balance 5 x 1 Same load across all sets. A.1 EMOM x 10 Power Snatch + Overhead Squat Adv – AHAP B. Isabel” For time: 30 Power Snatches 60/42.5kg Open Prep NOTHING! The 2018 Open is Overrrrrr! get back to the main group, relax, enjoy some […]

CFSTK WOD 26/03/18

Posted on Mar 25, 2018

CrossFit StKilda Workout Of The Day 26/03/2018 A. Re-Test Front Squat 2RM. B. ‘Helen’ 3 RFT 400m Run 21 KettleBell Swings 24/16kg 12 Pull Ups Compare to 12/2/2018

CFSTK WOD 25/03/18

Posted on Mar 24, 2018

CrossFit StKilda Workout Of The Day 25/03/2018 A. EMOM x 8 Squat Clean Set 1-4 2 @ 80% Set 5-8 2 @ 90@ B. 8 Rounds, each for time of: 200m Sprint 8 Handstand Push-ups *Rest 2 minutes between rounds

CFSTK WOD 24/03/18

Posted on Mar 23, 2018

CrossFit StKilda Workout Of The Day 24/03/2018 A. ‘Havana’ Complete as many rounds as possible in 25 minutes of: 150 Double-Unders 50 Push-Ups 15 Power Cleans 82.5/55kg Open Prep Do the main WOD but reduce reps and load. Have fun and move well.

CFSTK WOD 23/03/18

Posted on Mar 22, 2018

CrossFit StKilda Workout Of The Day 23/03/2018 A. 10mins to find your weight for PartB. B. 5 Rounds for time of: 15/10 Calories, Assault Bike 5 Ring Muscle-ups/7 Chest 2 Bar/9 Pull Ups 3 Clean & Jerks 80/65kg Open Workout 18.5 Get in at 5:45pm and start warming up for a 6:40pm Heat 1 start.

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